Almost everyone would like to lose some weight, but is it the number on the scale you want to lose or body fat?
How do you know if you’re actually losing body fat?
Cherry Hill Personal Trainer Tip #1
You’re consistently losing a pound or two a week – It’s physically impossible to lose or gain 5 pounds of fat or muscle in a day. To lose one pound of fat you should be in a 3500 calories deficit each week. This will ensure optimal fat burning without sacrificing lean muscle.
Cherry Hill Personal Trainer Tip #2
Take Measurements – taking body girth measurements each month can really show your fat burning progress. If your biggest losses are in the areas with the most body fat (ex. Abdomen, hips, waist, thighs) then you know you’re on the right track.
Cherry Hill Personal Trainer Tip #3
Electronic Body Fat or Caliper Testing – the best way to ensure your primarily losing body fat is testing electronically or with calipers. These tools will give you the most cost effective body fat readings and keep you on the right track. If you’re unfamiliar with these tools your best choice is to have a professional personal trainer test your body fat for you and ensure the readings are accurate!
Training Aspects Personal Training and Sports Performance:
Visit us:
Inside of the Flyers Training Center
601 Laurel Oak Rd.
Voorhees, NJ 08043
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5 Small Changes You Can Make to Lead a Healthier Lifestyle
Have you ever sat and thought–I can’t lose weight or get fit or change my life because it’s too hard or takes too much time? We’ve all had those thoughts, but did you know, small changes do make a difference! Small changes slowly add up to big changes over time. Here’s a list of some small changes you can implement in your life that will make a huge impact on your journey to live healthier:
Cherry Hill personal trainer tip #1.
Get Enough Sleep- Adults optimally need 7 to 9 hours of sleep a night. Most of us are lucky if we get the low end of that range. Proper amounts of sleep help reduce stress, helps keep your heart healthy, reduces inflammation, makes you more alert during the day, bolsters your memory, helps you lose weight, and reduces your risk for depression. You will feel better, think better, and look better with a good night’s sleep.
Cherry Hill personal trainer tip #2.
Drink Enough Water- water is essential for the body to function – Do you know over 60% of our body is made up of water? Water is needed to carry out body functions, such as waste removal, and delivery of nutrients and oxygen throughout our body. We lose water every day through urine, bowel movements, perspiration and breathing, thus, water replenishment is essential.
Cherry Hill personal trainer tip #3.
Exercise-. The human body is a machine that is designed to be used! It adapts to meet the demands that you put on it. That means that the harder you push it, within reason, the stronger it will get. This is particularly important for your heart, exercise will increase its ability to pump blood to the various parts of the body and allow optimal oxygen exchange.
Cherry Hill personal trainer tip #4
Pick Brightly Colored Food- Fruits and vegetables with bright colors are usually high in anti-oxidants. Anti-oxidants remove free radicals in our body that damage our cells. Get your fill of colorful fruits/vegetables: White (Bananas, Mushroom), Yellow (Pineapples, Mango), Orange (Orange, Papaya), Red (Apple, Strawberries, Tomatoes, Watermelon), Green (Guava, Avocados, Cucumber, Lettuce, Celery), Purple/Blue (Blackberries, Eggplant, Prunes).
Cherry Hill personal trainer tip #5.
Breathe. Deeply. Proper deep breathing through the abdomen has a myriad of health benefits including improving digestion, the quality of your blood, nervous system function, and the respiratory system. It’s easy to learn correct, slow breathing to enjoy the health benefits. When you feel yourself breathing shallowly or too rapidly, correct your breathing style. It will do wonders for your health as well as your workout!
Training Aspects Personal Training and Sports Performance:
Visit us:
Inside of the Flyers Training Center
601 Laurel Oak Rd.
Voorhees, NJ 08043
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The Common Cold: What is it, How to Avoid it, and Where Exercise Fits In
Explaining the Common Cold and how it is Transmitted
The common cold is the most frequent illness you will have during your lifetime. More than 200 different viruses cause colds. Rhinoviruses and coronaviruses are to blame 25 to 60 percent of the time. Rhinoviruses often attack during the fall and spring seasons, while the coronavirus is common during the winter. Cold viruses are passed from person to person by being inhaled into the nose and air passageways. More severe viruses are transmitted more readily than mild ones because a greater amount of virus is passed into the air by coughing and sneezing. Cold viruses are also spread by simple hand to hand contact with an infected person or with contaminated objects such as door knobs, phones or computer keyboards. The virus itself can live for hours on hands and hard surfaces, then when the hand is brought to the nose or eyes, self-inoculation with the cold virus occurs. Damp, cold, or drafty weather does not increase the risk of getting a cold. According to most cold researchers, cold or bad weather simply brings people together indoors and leads to more person-to-person-contact.
Ways to Avoid Contact and Contamination
If you are sick yourself, you should always cover your mouth and nose when coughing or sneezing by using a handkerchief, tissue, or even your bent arm! Once the virus is transmitted to hands or hard surfaces, as stated previously, it can survive for several hours outside the body waiting to spread to the next person. The best preventative measures for this are proper hand washing, with hot water and soap for the appropriate amount of time (singing row row row your boat three times in your head is approximately the amount of time you’re looking for). Also, spray lysol to decontaminate hard surfaces and always try to avoid touching your face with your hands. Vitamin C is a common remedy. It can help increase immune defense, as well as, if infected reduce the severity and duration of the symptoms. Whether one gets sick with a cold after a sufficient amount of a virus has entered the body depends on many factors that affect the immune system. Mental stress, low food intake, rapid weight loss, lack of sleep and poor hygienic practices have all been associated with impaired immune function and increased risk of infection.
Exercise and the Cold
Can a cold be prevented through regular exercise? When surveyed, people who exercise on a regular basis report fewer colds than their inactive peers. Several exercise training studies with adults support this belief. In these studies, subjects in the exercise groups walked briskly 35-45 minutes, five days a week, for 12-15 weeks during the winter/spring or fall, while the control groups remained physically inactive. The results showed that walkers experienced about half the days with cold symptoms of the sedentary controls. During moderate to vigorous exercise several positive changes occur in your immune system, including an enhanced movement of important immune cells throughout the body. Stress hormones, which can suppress immunity are not elevated during moderate exercise. Although the immune system returns to pre-exercise levels very quickly after the exercise session is over each session represents a boost that reduces the risk of infection over the longterm. Heavy doses of exercise can, however, have the opposite effect. For example, after running a marathon race the body is inflamed for about one-half day with high stress hormones, cytokines and suboptimal immune function. During periods of heavy training, the immune system reflects the physiologic stress experienced by the athlete and illness rates climb. Even a good thing like exercise can be carried too far, and each individual needs to find the right balance between training workloads and rest.
The best way to keep immune defenses operating optimally, practice good hygiene by washing your hands frequently and keep them away from your eyes, mouth and nose. Be sure that you are getting an adequate amount of sleep on a regular schedule. Sleep disruption has been linked to suppressed immunity. Eat a well balanced diet to increase vitamin and mineral levels in the body. Exercise moderately on most days of the week and avoid overtraining and fatigue which can weaken your immune system. If you follow these simple guidelines it will help you keep yourself healthier and less susceptible to the common cold.
Training Aspects Personal Training and Sports Performance:
Visit us:
Inside of the Flyers Training Center
601 Laurel Oak Rd.
Voorhees, NJ 08043
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When and How You Stretch Can Determine Performance!
To stretch or not to stretch pre-workout that is the question. There are two main types of stretching, static and dynamic. Static stretching, Holding a stretch for 20-30 seconds per muscle group (Ex. touching toes for hamstrings), is what most people are familiar with.
Static stretching can be a great tool used for increasing mobility and flexibility post workout, but isn’t as effective pre-game or pre-run. Studies have shown that it not only reduces your power output during sprints or sports like football. Now there is evidence it can reduce endurance performance as well. Two groups, one stretched before, the other did not, were told to go for a 30 minute run and cover as much distance as possible. The non-stretched group actually ran 3.4 % further than the stretched group. This is where dynamic stretching can be beneficially. Dynamic stretching is when actively stretch through controlled body movements or exercises tailored toward the activity you’re about to engage in. Dynamic stretching will warm and ready the muscles without reducing performance. Examples include – controlled high knees, controlled butts kicks for running, hip openers, squats and arm circles for strength training. For optimum performance, save static stretching for after exercise and start incorporating dynamic stretches before you work out!
Selenium is essential for promotion of growth, anti-aging, anti-cancerous, cure of dermatitis, assists the function of vitamin E, increase and strengthening of semen, recovery of eyesight.
Deficiencies: Can cause circulatory problems, increased blood cholesterol, and loss of energy.
Selenium Rich Foods: Brazil nuts, oysters, tuna, whole wheat bread, and sunflower seeds.
Iron
Iron is essential for delivery of enzymes in blood and red blood cells, and prevention from anemia.
Deficiencies: Anemia and irregular thyroid gland hormone function.
Iron Rich Foods: Clams, mussels, oysters, liver, pumpkin and squash seeds, nuts, beef and lamb.
Training Aspects Personal Training and Sports Performance:
Visit us:
Inside of the Flyers Training Center
601 Laurel Oak Rd.
Voorhees, NJ 08043
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Top 10 Reasons You Should Start Drinking More Water Today!
We have all been told at some time or another to consume more water. It’s good for you they say, but what does that exactly mean? We’re going to dive deeper into what really makes water so beneficial
Personal Trainer Reason #1: Body Composition
Your total body is composed of about 60% water. Your lean mass (excludes fat) composes about 73%. So if your water intake is low, don’t be surprised if your energy is too.
Personal Trainer Reason #2: Aids Digestion
Adequate water intake helps improve every digestive process from the mouth all the way to the intestines. It can also help prevent constipation.
Personal Trainer Reason #3: Improved Blood Flow
Your blood is made up of 86% water. If water intake is restricted, so will your blood flow.
Personal Trainer Reason #4: Helps Nutrient Delivery
Proper water consumption will help deliver important nutrients throughout the body, especially water soluble vitamins like vitamin B and C.
Personal Trainer Reason #5: Protects Joints
Adequate water intake will lubricate and cushion the joints, reducing cartilage wear and tear helping to prevent future injuries.
Personal Trainer Reason #6: Improve Brain Function
Consuming enough water will allow you to think clearer and be more productive with your time.
Personal Trainer Reason #7: Regulates Body Temperature
Sweating is one way the body regulates temperature. Water is excreted through the pores cooling the body down. If water stores are low dehydration can occur.
Personal Trainer Reason #8: Keeps Skin Moisturized
Water can help keep skin moisturized and look healthier. Dehydrated skin will be dryer and appear to have more wrinkles.
Personal Trainer Reason #9: Improved Kidney Function
Kidneys are completely dependent on water for proper function. Through the use of water the kidneys remove many waste products and toxins from the body.
Personal Trainer Reason #10: Increased Muscle Strength
Muscles are made up of 76% water. If muscles become dehydrated muscle strength will drop significantly and fatigue will set in quickly.
Water Intake Recommendations
8 glasses a day (64 oz.) is a good starting point for most
Athletes and avid exercises should strive for up to 110 oz. daily
If you weigh yourself before you work out, any weight lost by the end of your work out must be replenished with 12oz of water per pound lost. (Lose body fat, not water weight)
Training Aspects Personal Training and Sports Performance:
Visit us:
Inside of the Flyers Training Center
601 Laurel Oak Rd.
Voorhees, NJ 08043
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Zinc: Essential in creation of enzymes and hormones, synthesis of protein, control of cholesterol, prevention of arterial-sclerosis, cure of cuts, and an ingredient of insulin.
Deficiencies: Can cause problems with reproductive functions, irregular development of taste organs, growth of the prostate gland, and cancer.
Manganese: Essential for synthesis of carbohydrates and protein, absorption of fat, blood growth, antibiotic by enzymes, and assists in vitamin utilization.
Deficiencies: Can cause growth disorders, arterial sclerosis, and rises in blood sugar.
Training Aspects Personal Training and Sports Performance:
Visit us:
Inside of the Flyers Training Center
601 Laurel Oak Rd.
Voorhees, NJ 08043
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Healthy eating, on a budget, is possible. It just takes a game plan and a bit of creativity. In this article, we’re going to discuss some tips on how to keep your meals healthy, nutritious and budget friendly.
Budget Friendly Tip #1: Go in with a plan
When food shopping, go to the store with a plan of action and stick to it! Never go to the store hungry, this will make you more susceptible to the lure of the snack foods that will take money away from your healthy eating options. Check the circulars before you head to the store, look for discounts on fruits and veggies and then build your meal plans around what you can get the best offer on.
Budget Friendly Tip #2: Buy Seasonal and Avoid the Exotic
If you buy fruits and vegetables that are in season they are likely to be more budget friendly than their non-seasonal friends. In the winter squash, broccoli, endive, sweet potatoes and cabbage are in season, to name a few. Winter fruits include pears, clementines and grapefruit. Save the exotic fruits for special occasions, as these are usually much higher in price since they are shipped in from where they are grown.
Budget Friendly Tip #3: Meatless Mondays
Lean meat, such as chicken, is a fantastic protein, but can also be on the expensive side especially if you are buying organic. Legumes and grains, mixed, can be a fantastic source of protein and will leave you with some extra cash in your wallet. Quinoa is a complete protein, is easy to make and matches well with a vegetable stirfry. A three bean chili is a great winter warmer that is delicious, meatless, and will satisfy even the biggest meat eater.
Budget Friendly Tip #4: Leftovers are your Friends
When you’re cooking, think about what you can make that will allow enough for leftovers for lunches for the week. If you’re craving soup, make a large batch. Put the remaining into individual containers and take it to work for lunch. Try an overnight crockpot oatmeal. Oats are cheap, healthy and in a limited amount of time, you have made yourself breakfast for the entire week.
Budget Friendly Tip #5: Stock your Freezer While Your Favorite Fruits and Veggies are in Season
Going back to tip #2, if you see a great deal on fresh berries during the summer, buy in bulk! Place them into freezer bags and save them for the winter. Same rule goes for vegetables. Before you freeze your veggies, blanche them first (submerge in boiling water for a brief interval, then place in an ice bath to stop the cooking process). Be sure to dry them thoroughly and then store in a freezer bag. Some vegetables that freeze well are broccoli, brussel sprouts, carrots, peppers and peas.
With a little pre-planning, you can be a healthier eater on a budget. You can enjoy greater variety, avoid deprivation, and gain a shopping strategy that is both easy on your waistline and your wallet.
Training Aspects Personal Training and Sports Performance:
Training Aspects’ personal trainers and sports performance coaches want you to accomplish your goals. You, as the personal training client, are a reflection of our personal training and group training methods! We are here to help you accomplish all of your personal training goals! Our main training focus are people looking to increase performance, lose weight , lose body fat and increase lean muscle. Whether you live in Cherry Hill, Haddonfield,Marlton, or any of the other surrounding areas we are here to help you Move, Look and feel as you’ve always desired…
Visit us:
Inside of the Flyers Training Center
601 Laurel Oak Rd.
Voorhees, NJ 08043
Personal Trainer Discusses the Importance of Mineral Consumption!
Sodium and Magnesium
Minerals, unlike protein, carbohydrates, fats and vitamins, cannot be produced by the body. That’s why it’s essential to consume them through your diet. Today we will be looking at the benefits of sodium and magnesium.
Sodium
Sodium promotes metabolism, nerve control, and regulates physiological function. Sodium deficiencies can cause muscle mass loss, drops in adrenal gland function, heart disease, liver disease, and asthma. Healthy sodium rich choices include seaweed, eggs, beets, and oysters.
Magnesium
Magnesium retains and activates vitamins A, B, C, D, E, enzyme catalyst, and stabilizes nerves. It’s a required nutrient for bones, liver, and muscles. Magnesium suppresses cholesterol levels, prevents diabetes, regulates pH balance, and prevents kidney damage. Magnesium deficiencies can cause irregular bone growth and formation, angina pectoris, kidney failure, and thrombosis. Magnesium rich foods include spinach, squash and pumpkin seeds, fish, beans and lentils.
Training Aspects Personal Training and Sports Performance:
Visit us:
Inside of the Flyers Training Center
601 Laurel Oak Rd.
Voorhees, NJ 08043
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Hitting a fitness plateau is a common phenomenon. Your strength increases, muscle gains and/or fat loss come to a screeching halt. Why does this happen? How can you get back to achieving fitness results?
Why Do Training Plateaus Occur?
Unfortunately, overwhelming results will begin to taper off. Your body will adapt to your workouts fairly quickly and you’ll stop seeing progress. The rule of diminishing returns can also halt your progress in your gym. Over time your body will start to slow progress because of your genetic potential. You’re physically unable to gain a pound of muscle or lose a pound of fat each week for the rest of your life. So ultimately your progress will begin to slow as you get closer to your goal.
Personal Trainer Plateau Breaker Tip #1 – Consistently Change Your Exercises
The quickest way to plateau is performing the same exercises. Your body will adapt to the training stimulus. Performing squats and pushups everyday are a great way to get going. However, it may be time to change. Change the type of push up you are doing or use a new piece of equipment, such as a bosu ball. The change, in the stimulus, confuses the body and allows for continued success.
Personal trainer Plateau Breaker Tip #2 – Vary Your Repetitions and Sets
Continue to keep your body guessing by varying your sets and repetitions. If you’re doing 3 sets of 10 on every exercise for months on end, then it’s time for a switch. Schedule your workouts so you have a power day where the rep scheme is in the 6-8 range. Then add in a hypertrophy day (lean muscle gain) where the reps stay in the 10-12 range. Also add a high rep endurance day where all the reps are 15 and above. You can also incorporate different rep ranges on the same day.
Sets are another variable which can be adjusted. Instead of doing 3 sets on everything, try 4 sets on the exercises for large muscle groups (Legs, Chest, Shoulders, Back,) and 2 sets for secondary exercises for smaller muscle groups (Abs, Arms) . The possibilities are endless, so get creative!
Personal Trainer Plateau Breaker Tip#3 – Change the Order of Your Exercises
This is an often overlooked aspect of training. Many people don’t realize the order of their exercises are the same each workout. If you’re always doing squats before lunges on leg day, try adding lunges first followed by squats. This is a great technique if you see a certain exercise that is not getting the same kind of results. Squatting first makes sense, but starting with lunges, every once in a while, may increase your overall strength development.
Personal Trainer Plateau Breaker Tip #4 – Take a Week Off
Sometimes the reason for your plateau is you’re actually working out too much! If you’re feeling tired, sore all the time, or lacking the motivation to train, it’s likely you’re overtraining. Occasionally, you overwork your body and are unable to recover quick enough. A week off from the gym can do the body good. Your muscles can finally fully recover. If you can’t stay out of the gym for a week, have a light week. A light week consists of lightening the weights, reducing sets or repetitions, performing less exercises, or reducing your intensity (never would have guessed, I’m sure). This will also allow for the body to fully recover while still staying active.
Personal trainer Plateau Breaker Tip #5 – Find a Workout Partner or Personal Trainer
A workout partner or personal trainer can be a huge asset to your progress in the gym. A workout partner can help spot you on certain exercises, increase motivation, and make working out more enjoyable. A personal trainer can do all of the above plus ensure proper form, tailor a workout plan specifically for you, keep you accountable, and make sure you reach your goals!
Training plateaus can be very frustrating but don’t get discouraged. Try implementing a couple of these plateau breakers and you’ll be back on the path to results in no time!
Training Aspects Personal Training and Sports Performance:
Training Aspects’ personal trainers and sports performance coaches want you to accomplish your goals. You, as the personal training client, are a reflection of our personal training and group training methods! We are here to help you accomplish all of your personal training goals! Our main training focus are people looking to increase performance, lose weight , lose body fat and increase lean muscle. Whether you live in Cherry Hill, Haddonfield, Marlton, or any of the other surrounding areas we are here to help you Move, Look and feel as you’ve always desired…
Visit us:
Inside of the Flyers Training Center
601 Laurel Oak Rd.
Voorhees, NJ 08043
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